Vitamin B12 is a nutritional powerhouse that helps create healthy blood cells, form DNA and keep the nervous system working properly. But many of us aren’t getting enough of it (our bodies can’t create it, so we have to get it through our diets). The vitamin occurs naturally in animal foods, but many fortified foods exist to help vegetarians and vegans get their share. Check out our list of the top B12-rich foods to incorporate into your diet.
Fortified Nutritional Yeast
Vegans and vegetarians can have a harder time getting enough B12. For a gooey, cheesy burst, use the power of fortified nutritional yeast in your favourite dishes.
It’s true, the amount of B12 in different types of seaweed varies, but this might be one of the only plant-based foods that contains the stuff naturally. For now, dried purple laver (nori) has the highest quantity, but experts recommend consuming other B12-rich foods in addition.
Get your B12 with a side of protein, iron and Vitamin D with eggs! Two large eggs get you 80 percent of your daily dose, and the recipe possibilities are truly endless.
Full of holes and still delivering nearly half your daily value in just 50 grams, Swiss cheese brings a healthy dose of B12 to your favourite sandwich or egg-white omelette.
Head out to your local buck-a-shuck for oysters with a heavy side of B12. Just 2.5 ounces of these low-cal delicacies gets you six times your daily required dose.
Not only does a 75-gram serving of mussels come with 18 grams of protein, these steamed, sauce-soaked delights of the sea also deliver 18 micrograms of B12.
When it comes to packing a big B12 punch, mackerel is queen. Just a small serving of this light and flaky fish gives you more than your daily required dose, and it tastes incredible, too!
A quick and easy snack, sandwich or salad topper, canned tuna is loaded with B12. Just half a can meets the daily recommended dose.
Great news for those who like to cook on the wild side. Organ meats like liver and kidney have incredibly high B12 levels, with anywhere between 12-60 micrograms per 75-gram serving (lamb, veal and beef have the highest amounts).